Different techniques for permanently injured?

lieblick
lieblick Posts: 3
in Fitness and Exercise
Hello! I'm new here and after 5 years of being unable to work out, I've decided I need to find another way. Back story: 5 years ago I was in a car accident which broke my right leg in 3 places. All 3 bones. Needless to say, lots of metal and time later, I have discovered I will never be able to do anything with impact unless I want to be in a LOT of pain. I am fairly small, but I have pretty much no muscle and it's all body fat. Unacceptable to the old me. I need to change this and I need help.

To get started, I need ideas on what I can do to get fit without impact or rotations while standing (think pivots etc, my knee and ankle can't handle them correctly anymore). Any suggestions help and are much appreciated.

Replies

  • jlvanderstoel
    jlvanderstoel Posts: 24
    Can you train your upper body without pain?
    Can you run(cardio)?
  • lieblick
    lieblick Posts: 3
    I can definitely do almost anything upper body, but I need to work on my low back in particular (it's out of whack after learning to walk and limping for so long, despite therapists help).

    I cannot run, jump, leap, or do anything that involves me coming down on my right leg with impact. I tried compensating and landing on my left side, but that, like limping for so long, means my back adjusts it's muscle structure to support the left side, which causes back pain. I know! So complicated.
  • asdelmonte
    asdelmonte Posts: 171 Member
    What about cycling and lifting?

    My uncle has a decades old injury from the Navy that prevents him doing anything high impact. However, he stays in great shape (at 70yo) by cycling and lifting.
  • jlvanderstoel
    jlvanderstoel Posts: 24
    I would advice you to start strength training with help of a personal trainer or therapist, it is almost impossible for us to see how much weight and what exercises you can and can't perform. Back exercises without too much weight on your legs should be possible(think hyper extensions i.e.)
  • Zylahe
    Zylahe Posts: 772 Member
    Swimming, cycling, rock climbing, skating.
    All use the leg muscles but with minimal impact

    Oh and skiing
  • sammielynn
    sammielynn Posts: 2
    Swimming and water aerobics is very low impact and great cardio. Roller skating is great cardio and low impact. Just skate laps nothing fancy else that might irritate your leg. I dislocated my ankle fracturing it in 4 locations and tore the ligament last summer. It has taken me a very long time to get back at it. I still have my achy days and very achy days. I think you will as long as you have the metal in your leg, and you are probably like me stuck with it. I mostly use my ellipitical and walk with my dog. I do try to do little bursts of very slow jogging when I am having a good day. Cycling on the recumbant bike is low impact too. Good luck :smile:
  • charlton200
    charlton200 Posts: 29 Member
    I'm in a similar position to you - fractured spine/compound femur fracture/multiple pelvic fractures....now I have more metal in me then wolverine!

    My limitations are no impact, twisting not a problem tho, but here's what I do fine:

    Treadmill - uphill, currently a brisk 5.5kmph
    Stepper
    Cross trainer (if ur in the USA, I think it's known as elliptical?)
    A lot of cycling, both in the gym and on road
    Yoga
    Pilates
    Weights
    Swimming

    Main thing is to check with your Dr that they are happy with you doing things first, then build yourself up. I switch machines often, usually no more then 15 mins on each, so I don't have the chance to overwork any area.

    You'll notice a difference after a few months - the more you strengthen the rest of the muscles, the easier you'll find things. Last piece of advice is take it slow and build up - it can be frustrating, but overdoing it can lead to a painful few days!

    Good luck!

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